16Feb2016

by | Feb 16, 2016 | WOD

CrossFit Ballwin – CrossFit

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Warm-up

Warm Up # 8 (Shuttle) (No Measure)

**Shuttle Distance Set @ 30 ft.

**Reps are down & back.

3 x Light Jog

2 x Crossover

1 x Walking Lunge

1 x Crocodile Walk

1 x Inch Worm

2 x Crossover

3 x Light Jog
Stretches: Elevated Pigeon, Band Pull, Sampson

Strength & Skill

Pull-ups (Technique on Kipping or Butterfly)

Metcon

Metcon (Time)

16Feb2016

5 Rds for Time:

30 x Kettlebell Swings (53 / 35#)

15 x Pull-Up